1. © Business & Legal Reports, Inc. 1007 Alabama Retail is committed to partnering with our members to create and keep safe workplaces. Be sure to check out all of the training tools that are available in our Safety Library. This training tool is brought to you by

2. Healthy Sleep Habits

3. © Business & Legal Reports, Inc. 1007 Session Objectives Understand the vital role that sleep plays in keeping us healthy Recognize the main kinds of sleep disorders Identify a number of techniques and systems that help people sleep

4. © Business & Legal Reports, Inc. 1007 Exercising right before going to bed helps you sleep. Alcohol is a recommended method of getting better sleep. Most experts recommend that you establish a routine for going to bed. Sleep apnea is a condition associated with sudden daytime drowsiness or sleeping. Prequiz: How Much Do You Know? © Business & Legal Reports, Inc. 1007

5. We don’t know exactly Essential for healthy life Insufficient sleep causes illnesses Can be responsible for accidents Many have trouble sleeping What Is Sleep? We don’t know exactly Essential for healthy life Insufficient sleep causes illnesses Can be responsible for accidents Many have trouble sleeping

6. © Business & Legal Reports, Inc. 1007 How Much Sleep Do You Need? 7.5–8.5 hours Enough to wake up easily

7. © Business & Legal Reports, Inc. 1007 MEMORY LAPSES IRRITABILITY COGNITIVE IMPAIRMENT IMPAIRED JUDGMENT HALLUCINATIONS DIABETESHEART DISEASE ADHD-TYPE SYMPTOMS REACTION TIME IMPAIRED IMMUNE SYSTEM Dangers of Too Little Sleep?

8. © Business & Legal Reports, Inc. 1007 What Prevents a Good Night’s Sleep? Not enough time in bed External disturbances Sleep disorders Other medical conditions © Business & Legal Reports, Inc. 1007

9. Sleep Disorders Insomnia Snoring

10. © Business & Legal Reports, Inc. 1007 Sleep Disorders (cont.) Sleep apnea Restless legs syndrome Narcolepsy

11. © Business & Legal Reports, Inc. 1007 Other Medical Conditions Overactive bladder GERD Diabetes mellitus Renal failure Respiratory diseases Immune disorders Parkinson’s disease Multiple sclerosis

12. © Business & Legal Reports, Inc. 1007 Some of the dangers associated with inadequate sleep are: cognitive impairment, memory lapses, impaired moral judgment, hallucinations. Avoid exercise before going to bed. Restless leg syndrome is the same as sleepwalking. Medical conditions which may cause insomnia include overactive bladder, GERD, diabetes, and renal failure. True or False?

13. © Business & Legal Reports, Inc. 1007 Do you understand: The importance of getting a good night’s sleep? Sleep disorders that might prevent sleep? Non-sleep-related medical conditions that might prevent sleep? Do you understand: The importance of getting a good night’s sleep? Sleep disorders that might prevent sleep? Non-sleep-related medical conditions that might prevent sleep? Review

14. © Business & Legal Reports, Inc. 1007 Develop a routine Limit bed to sleeping Manage light Avoid electronics Maintain comfortable temperature Control noise © Business & Legal Reports, Inc. 1007 Tips for a Healthy Night of Sleep

15. © Business & Legal Reports, Inc. 1007 More Healthy Sleep Tips Before bed, avoid: Stimulants Too much food Alcohol Exercise

16. © Business & Legal Reports, Inc. 1007 More Sleep Tips Avoid looking at the clock in the night Get up if you can’t sleep

17. © Business & Legal Reports, Inc. 1007 Natural Remedies Meditation Chamomile tea Lavender Valerian Melatonin

18. © Business & Legal Reports, Inc. 1007 Call Your Doctor Snoring, snorting, gasping Constant fatigue Difficulty waking up If you fall asleep driving or talking

19. © Business & Legal Reports, Inc. 1007 Medications Drugs for insomnia: Ambien ® Lunesta ® Rozerem ® Sonata ® Take according to directions © Business & Legal Reports, Inc. 1007

20. About Sleep and Aging Sleep patterns change Need for sleep does not change Reasons for increased insomnia © Business & Legal Reports, Inc. 1007

21. Name 3 other medical conditions that might prevent a good night’s sleep. Name 3 indications that you should see a doctor. Insomnia, snoring, sleep apnea, restless legs syndrome, and narcolepsy Overactive bladder, GERD, diabetes, renal failure, respiratory diseases such as asthma, immune disorders, Parkinson’s disease, multiple sclerosis Snoring, snorting, gasping, constant fatigue, difficulty waking up, and falling asleep while driving or talking Name 3 sleep disorders.

22. © Business & Legal Reports, Inc. 1007 Do you understand: The importance of sleep to health? Sleep disorders and other conditions that can interfere with sleep? Techniques for sleeping? When to call your doctor? Review Do you understand: The importance of sleep to health? Sleep disorders and other conditions that can interfere with sleep? Techniques for sleeping? When to call your doctor?

23. © Business & Legal Reports, Inc. 1007 Key Points to Remember Adequate sleep is critical to health and well-being. There are many self-help steps you can take to help get a good night’s sleep. If sleep problems persist, see your healthcare professional.